Athlete Profile: Lindsay Demboski

Demboski Baby Announcement

Demboski Baby Announcement

Momma to Peyton (4) with little girl Sofia on the way (due in November), and wife to John, Lindsay Demboski has been CrossFitting for three and half years. Her favorite part of CrossFit has been involving Peyton in her workouts and the positive energy that surrounds the CrossFit community. It’s something they can do together and as a family. Being pregnant hasn’t stopped her; she finds the boost of energy after a WOD helps get her through the day and fends off typical pregnancy ailments.

She is another example of why continuing your health and exercise routine during pregnancy is important.

Lindsay’s story:

16 weeks along and lifting

16 weeks along and lifting

 

What does your spouse/partner think of you CrossFitting during pregnancy? My husband, John, is a CrossFitter, too, and supports me 100%.  He is a doctor and is a strong supporter of CrossFitting while pregnant.

How did you find crossfitandpregnant.com?  I actually googled “CrossFit and pregnancy” looking for articles on the topic.

Why I started CrossFit:  I started CrossFit because I was not fulfilled with my workouts at a traditional gym and triathlon training. I did not feel like I was getting stronger and felt like I needed a new challenge in life with regards to fitness. I’m a triathlete, but replaced my triathlon training with CrossFit and my times have gotten drastically better. CrossFit also gives me the energy to keep up with my son’s t-ball league; I’m the team’s coach!

My goal in CrossFitting while pregnant is:  I’m trying to maintain my overall health and fitness for me and my baby. I want a smooth pregnancy and delivery; CrossFit has been the successful reason thus far.

What exercise advice did your doctor provide you? Did you follow it?  My doctor encouraged me to continue to do what I was doing before and listen to my body. She has a handful of pregnant women she sees who maintained CrossFit while pregnant and had very healthy pregnancies and deliveries.  She did advise me to watch my heart rate (with a monitor) and be able to keep a conversation during workouts. I was told that along the way there would be movements I would need to scale and have done so. I found a great poster at a box I dropped into one day that gave a list of movements to stop doing based on CrossFit level and trimester/weeks that has really helped.

Great resource!

Great resource!

CrossFit and pregnant, where do you find support?  My husband John, my mom, and fellow CrossFitters at my box.

Since doing CrossFit while pregnant, I’ve learned:  To listen to my body while not listening to the naysayers, who think I should stop.

Biggest CrossFit and pregnant challenge I’ve faced: The naysayers, which include CrossFitters. They tell me I should not be lifting heavy or working out as hard while pregnant. I can listen to my body and with my doctor’s support, I have learned everyone will have an opinion, but I have to follow my instincts and what is best for me and my baby. In terms of working out, the biggest challenge is keeping my heart rate in check. It goes up quickly and because I am competitive, I have to force myself to look at my monitor and stop when I get out of breath. Before being pregnant, I would push through the pain and exhaustion so it has been challenging to make myself slow down.

Do you follow a particular eating lifestyle?  Our family is about 75% paleo. We definitely have our cheat meals, but try to make healthy choices majority of the time. We just love our pizza nights and ice cream. {And don’t we all!}

Best CrossFit and pregnant tip or secret you’ve discovered:  I actually have more energy following WODs. On days I couldn’t keep my eyes open, I would workout and feel like I had a boost of energy when I needed it most. I am also strategically using this time to work on skills like perfecting my strict muscle ups and pistols.

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What have you found most valuable about CrossFit while pregnant?: The health benefits during pregnancy. I have energy, haven’t been sick, feel very strong, and have gained a healthy amount of weight.

Modifications you’d like to share with others:  Box jumps are the one thing that has bothered me early on, so I don’t do them. I substitute with step-ups instead. As my pregnancy progressed, I have eliminated various movements based on how far along I am (double unders, sit ups, HSPU, etc.). Otherwise, I have been able to do almost all workouts RX my first trimester and majority of my second.

Step ups in place of box jumps

Step ups in place of box jumps

Favorite quote: “One of the greatest moments in life is realizing that two weeks ago, your body couldn’t do what it just did.”

Favorite girl WOD: Grace (love me some clean and jerks!)

Three words that describe me: competitive, dedicated, social butterfly

When I’m not in the box, you can find me: Spending time with my husband and son. We love to do anything outdoors together. And I spend a lot of time taking and watching my son’s various sporting activities (tennis, swimming, karate, baseball).

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Thanks for sharing your story, Lindsay!

Oh, hello there

Oh hi. Yes, this blog gets neglected from time-to-time. Chalk it up to life.

We're melting

We’re melting

Since I last wrote, the temps have soared here in Phoenix. I’m talking Excessive Heat Warnings (i.e. 115+ temps and it’s 100 degrees or above before 10 a.m.), less than 10 minute burn rates, which makes you feel like you’re walking on the sun, and terrible air quality. We have been spending LOTS of time inside!

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Nothing better than shorts, sweatshirts and a fire!

Nothing better than shorts, sweatshirts and a fire!

He's happiest at the beach.

He’s happiest at the beach.

Finding sand crabs. The beach is in her blood.

Finding sand crabs. The beach is in her blood.

Last week, we were in glorious San Diego enjoying June Gloom and all that comes with it … sweatshirts & shorts combos (my favorite), time at the beach, visiting family and friends, a trip to the zoo, boat cruise around the harbor to celebrate our three year wedding anniversary, and a drive to Fort Rosecrans to pay our respects to U.S. Navy Chief Petty Officer Charlie Keating (C4).

C4 at Fort Rosecrans. We're thankful for his service and ultimate sacrifice.

C4 at Fort Rosecrans. We’re thankful for his service and ultimate sacrifice.

I’m wondering now why I returned to the Valley … oh yes, work!

FG & AuntRaRa at the Gardens

FG & AuntRaRa at the Gardens

Team Leatherman & Sarah post-MURPH at Chuckwalla CrossFit in Central Phoenix.

Team Leatherman & Sarah post-MURPH at Chuckwalla CrossFit in Central Phoenix.

Prior to that, my friend Sarah, lovingly deemed AuntRARA from FG, visited us. Pedicures, pool time, a trip to the Phoenix Desert Botanical Gardens (at dusk), and MURPH at Chuckwalla CrossFit occupied our time. It was Sarah’s first CrossFit WOD and she did amazing! I did some mods, but the run felt great – even pushing FG in the stroller!

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My EDR partner, Margie Newman, of Intesa Communications

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Some tasty treats!

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Liberty Station

I was in San Diego in mid-May for the annual Eat.Drink.Read. “A Culinary Event for Literacy” hosted by the San Diego Council on Literacy. It’s probably one of my favorite client events and this year, I happened upon this California Regional superstars:

Garret Fisher, Lauren Fisher, Rasmus Anderson

Garret Fisher, Lauren Fisher, Rasmus Anderson

Been an exciting few weeks! Stay cool and active!

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I have some athlete profiles in the queue. Stay tuned to read about some awesome #crossfitandpregnant mommas!

And Happy Father’s Day to our #1 fella … Couldn’t do this crazy adventure without our team captain!

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CrossFit and Pregnant Headlines

Lots of #crossfitandpregnant news circulating. Love the continued coverage this topic gets. I believe the more attention {positive and negative}, the more women will feel confident to continue their exercise while pregnant and eventually normalize it. Healthy mommas = healthy babies!

Some of the recent news:

From Fit Pregnancy: Male Trainer Tries CrossFit with Fake Bump

Guerrilla Fitness Coach tries working out with a bump.

Guerrilla Fitness Coach tries working out with a bump.

Falae was surprised by how much the bump changed his ability to power through the workout.” Pretty funny – of course the bump changes a woman’s ability to power through … and sometimes find equilibrium when lifting … and keep the bar close to your body … But kudos to Coach Falae for giving it a try!

From Fox News Insider: Fitness Instructor Gets Flak for Intense Workouts While Nine Months Pregnant

This CrossFit momma is looking pretty fabulous!

This CrossFit momma is looking pretty fabulous!

Despite having approval from her medical team, Coach Emily Breeze Ross Watson, from the CrossFit MidAtlantic Region, is getting criticized for her workouts late in her third trimester. Sounds familiar, doesn’t it?!

From Fox 13 News: This Utah Mom Did CrossFit Until the Day Before She Delivered Leveraging those crazy pregnancy hormones, CrossFitter Chrisi Hammer is setting some personal records. Again, sounds familiar, doesn’t it?!

From News Channel 3: Mom Still Does CrossFit While Pregnant Women in Virginia Beach continue to find support from their affiliate to CrossFit during pregnancy. {Support makes all the difference!}

So happy for these mommas to continue to make strides in their fitness and pregnancies. Cheers to healthy and {hopefully} easy deliveries because of their dedication.

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My WODs:

Mother’s Day Hike with the family. 2.5 miles in some pretty high temps. Despite the heat, everyone had a ball!

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Team Leatherman loves to hike!

Team Leatherman loves to hike!

Lots of at home workouts and walking.

Back Squat - 143#

Back Squat – 143#

Thursday at CrossFit Full Strength // Feels great to be getting back into my normal strength range!

  • Back squat: 143# x1 … not a PR, but getting back into that range – finally!
  • Romanian Deadlift: 143# x4
  • Push Press: 93# x5 My PR is 110# x3, so not too far off.
#hopeforhollis

#hopeforhollis

The hubs doing work

The hubs doing work

Saturday was a Valley-wide WOD #hopeforHollis. Hollis is a young boy here in Phoenix, who is battling a rare brain cancer. A WOD was established and all proceeds went to benefit the family. Chad’s been WODing at Chuckwalla CrossFit, so we went there Saturday morning.

So inspiring to see athletes sweating really hard to honor and help such a young kiddo. It’s truly what CrossFit does best! If you want to support the family, there’s a GoFundMe account established.

Great turnout at Chuckwalla

Great turnout at Chuckwalla!

Five Weeks Off …

Five weeks off from CrossFit is five weeks too long. Finally made it back to CrossFit Full Strength this week {despite being told the ligaments in my foot needed at least 12 weeks}. I’m not running or jumping to reduce impact; it did feel really good to have a bar between my hands again.

CFFS added weightlifting classes to its early-morning line-up on Tuesdays and Thursdays with Coach Luz. As I’ve mentioned before, Coach Luz is a multi-attendee at the Olympics for weightlifting, so any opportunity to learn and train with her is only time well-spent.

Coach Luz - total bad a**

Coach Luz – total bad a**

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She’s done a really good job of pushing my comfort with doing snatches. For whatever reason in my 3+ years of CrossFit, this lift was never really an emphasis {and one I flat out avoided when I was pregnant with FG}. Even after such a short time under Luz’s guidance, the lift hold and movements are becoming second nature. Now it’s time to start increasing my weight!

WODs:

Tuesday

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Warm up: 400m row and tabata planks

Snatch: 55# – definitely could have added. Squat clean + split jerk: 85# again add more. Back squat: 105#.

Thursday

Tuesday

Thursday was a lot!

Snatch 65# x2
Hang power clean 90# X1 – was struggling to get my elbows up!
Front squat + back squat (1/2) 90#
Romanian Deadlift 90# (3×8)
Weighted planks 10#. 1.55 mile walk

Definitely sore today!

Featured on Mum In Real Life (MIRL)

While the foot / ligament tears have kept me out of the box and tied to low-impact at-home workouts, it’s also given me a chance to write my Top 10 list of healthy pregnancy/post-partum tips for a new Brit-based website, Mum in Real Life (MIRL).

Here are my tips:

10. Drink lots of water – even more than recommended – especially when you’re working out. Your body needs it. Your baby needs it. You need it. If you’re bored with water, add citrus, herbs, and cucumber – change it up to keep it interesting.

9. Use pregnancy as an opportunity to nourish your body, not an excuse to eat junk. While obviously the cravings need to be indulged, balance-balance-balance, especially in the second and third trimester. I love making a smoothie for breakfast or lunch and pack it full of veggies, fruit, yogurt and a “chaser” (flax seed, chia, hemp seeds, etc.).

8. Strengthen your legs; they’ll thank you on those late nights when you’re up walking the house trying to get your newborn to sleep. But really, squats, lunges, walking, rowing, jogging, dancing with your partner – keep your legs moving. It helps with circulation, reduces swelling, and just feels good.

7. Keep your core strong. While most women are advised to stop sit ups in the second trimester, you can transition to v-sits, planks, kettlebells workouts, or Pilates movements. You’ll thank yourself later for spending at least 10 minutes a day strengthening your core.

For the rest of my tips and more good info from MIRL, read full article: http://www.m-irl.com/fitness/meet-mum-broke-weight-lifting-record-last-day-pregnancy/

What would you add to my list?

Athlete Profile: Fi Davidson

Hailing from across the pond, in London, is CrossFitandPregnant momma Fi Davidson. Two years into her CrossFit career, she gave birth to a beautiful baby girl, Ella, this February after a grueling 40+ hours of labor (and two extra weeks of pregnancy!). Fi, like most of us who have headed down the #crossfitandpregnant path, credit CrossFit to getting her through – mentally, emotionally, and of course, physically.

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Fi killing some kettlebell swings

“I wanted to keep fit throughout pregnancy as I believed that it would help me to be prepared for labour and help to keep the baby healthy,” Fi said. “I also didn’t want to give up one of my favourite hobbies for nine months and lose the gains that I had worked so hard to achieve.”

Fi is a member at CrossFit Tooting in London and maintained her dedication thanks to the many other mums. “All of the members and the coaches at CrossFit Tooting have been a huge support,” explained Fi. “They have a dedicated post-natal group who I have worked out with some of the time during pregnancy and they have offered amazing support to me.”

What an incredible service to its female members – way to go, CrossFit Tooting!

Squats!

Squats!

Fi credits CrossFit for giving her the opportunity to maintain her identity while preparing for Ella’s arrival {something I can definitely relate to!}. “{CrossFit} also really helped me manage some of the psychological and emotional changes that happen during pregnancy,” Fi shares. “It also made me feel like I was actively keeping myself healthy and happy ahead of the arrival of my first child.”

That you were, Fi! So proud of your work, dedication, and we send you joyous blessings as you adjust to life with sweet Ella.

CrossFit Baby Ella. Isn't she a peach?

CrossFit Baby Ella. Isn’t she a peach?

More from Fi:

Why I started CrossFit: I was trying out new exercise options (including KPop dancing) in Cambodia and stumbled across a boot camp class that was being run in a car parking lot. The trainer then set up the first CrossFit affiliate gym in Cambodia. I signed up for their first ever on-ramp course and got hooked on CrossFit from that point. Since then I have trained on an ongoing basis. I love that CrossFit focuses on build strength and fitness (not being skinny) and technical skills. I relocated to London in August 2015. I reached out to some possible boxes and found that CrossFit Tooting had a specialist post-natal recovery programme. I had an initial free trial and chat with one of the owners Danielle Ren’e Gaskell who has experience of training women throughout their pregnancy and gave me a lot of encouragement and confidence to continue training.

Number of years CrossFitting: I started out working out in a car parking lot with Corbett Hix for six months and then started formal CrossFit training when he opened the doors of CrossFit Amatak {Cambodia’s first CrossFit affiliate!} in the summer of 2014.

Planks - great core work!

Planks – great core work!

Other exercise practices: During pregnancy I have done yoga or Pilates in combination with CrossFit. I also go for walks frequently. Pre-pregnancy, I also cycled and ran.

What exercise advice did your doctor provide you? Did you follow it?: The doctors and midwives that I met during pregnancy have been supportive of me continuing to train. The advice has consistently been that if it is something that I did before pregnancy it was OK to continue during pregnancy, but to be sure to listen to my body and to tailor the workouts. The focus of all advice was not of any risk to the baby, but a potential risk to myself as my body changed throughout pregnancy.

How did you find crossfitandpregnant.com?: I was a bit nervous about continuing to train throughout pregnancy so I did a lot of online research and found crossfitandpregnant.com – it really helped to encourage me that training throughout pregnancy could be done. {So happy to hear!}

Since doing CrossFit while pregnant, I’ve learned: It’s really important to find the balance between pushing myself and keeping my fitness up and listening to my new limitations. There have been numerous times that I have had to stop mid-workout or just miss workouts to rest (especially during the first trimester – the coaches at CrossFit Amatak really helped during this stage) and I have been gradually scaling down my routine on an ongoing basis during the pregnancy. It has also been really important to listen to the advice of my coaches and to trust their knowledge and experience. I’ve also learned that it’s possible to keep training throughout pregnancy – I never thought that I would be able to back-squat at 39.5 weeks!!

Biggest CrossFit and pregnant challenge I’ve faced: Accepting that I need to scale back and accept some of the new limitations of my body. There have also been a lot of times when rest has been more important than going to do another workout. Constantly revisiting my own expectations of myself has been really key to managing the pregnancy against the fitness regime.

Do you follow a particular eating lifestyle?: I am a seafood eating vegetarian. I eat healthily, but don’t follow any particular diet or regime.

Best CrossFit and pregnant tip or secret you’ve discovered: It’s even more important to eat and drink carefully when working out. I have made sure that I drink a lot of water and have healthy snacks available for after workouts.

Modifications you’d like to share with others: During the last weeks of pregnancy I did a lot more squatting and lunging that normal. I found that it helped ease some of the pelvic discomfort I was experience.

If you could do it all again, you would: do it the same – ask coaches for a lot of advice and keep adjusting the workouts

Favorite girl WOD: FRAN

Three words that describe me: happy, open, determined (others say stubborn!)

When I’m not in the box, you can find me: hanging out with friends.

Twisted Sista

So I cruise right from a cough + bruised ribs, to spraining both my ankles/feet.

How? you ask.

Just before I fell, enjoying the park in our St. Patrick's Day attire.

Just before I fell, enjoying the park in our St. Patrick’s Day attire.

Oh you know, stepping off a playground being the paparazzi momma. So typical. I missed The CrossFit Games 16.4, but luckily I did get in two CrossFit Full Strength WODs last week.

March 15: 5×3 snatch (65#), and then tabata push press (65#) / sit ups / kbs / bench press (65#)

Happy St. Paddy's + Happy Birthday to me. Was an amazing day, despite my feet!

Happy St. Paddy’s + Happy Birthday to me. Was an amazing day, despite my feet!

March 17 {Happy St. Paddy’s!}: push jerk 5×5 (95#); 10-1 hang power clean (65#) and 10# weighted sit ups – 9:08

My left foot, two days after my fall.

My left foot, two days after my fall.

This week, my left foot is still very painful, so I’ve been taking the dog on very short and leashless walks and doing the daily 21-Day Fix routines. Still working up a sweat and lifting weights, but not further straining myself.

Here’s hoping next week is more successful {and HEALTHY!}.

Any thoughts on the final CrossFit Games Open WOD? Looking forward to seeing the champs throw down in 16.5 tomorrow night!